Help keep your group healthy and happy!
8
-
minutes warming up
15
-
18
minutes working out
The goal today is to get everything completed for time, but to make things interesting every minute you'll be interrupted and will have to complete 4 kick-backs before you move on. The rep-scheme goes as follows...10 Bent Over Rows + 1 Rotational Plank per side, 9 Bent Over Rows + 2 Rotational Planks per side, etc...So, the Bent Over Rows decrease while the Rotational Planks increase. If you get lost, just remember that together, the sum of the reps will always equal 11.
Do this workout live with an attentive and entertaining coach!
10-9-8-7-6-5-4-3-2-1
Bent Over Rows
1-2-3-4-5-6-7-8-9-10
Rotational Planks, per side
Every minute on the minute, perform:
4 Kick-backs
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Bent Over Row
Choose a moderate weight that feels challenging.
🤰perform Seated Banded Rows.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Rotational Plank
Options: bring leg underneath your body without touching the ground —> bring leg underneath your body with foot touching the ground.
💪 perform Arms-only Rotational Plank.
🤰 perform Bird Dog Crunch, per side.
Kick-back
Options: decrease to 2-3 reps.
🤰 perform Elevated Kick-backs.
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
15
-
18
minutes working out
The goal today is to get everything completed for time, but to make things interesting every minute you'll be interrupted and will have to complete 4 kick-backs before you move on. The rep-scheme goes as follows...10 Bent Over Rows + 1 Rotational Plank per side, 9 Bent Over Rows + 2 Rotational Planks per side, etc...So, the Bent Over Rows decrease while the Rotational Planks increase. If you get lost, just remember that together, the sum of the reps will always equal 11.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
